CFP Boot Camp   Our next boot camp starts September 30th and meets M/W/F at 7pm-8pm.  For more details and to register follow this link.  Only 4 spots left! Fitness A.  4 Sets  5/5 x Strict KB Press  45 Sec Rest  10 x Power Swings  45 Sec Rest  10 x Hollow Rocks  45 Sec Rest  B.  4 Rounds  60 Sec Max Meter Row  30 Sec Rest  60 Sec Russian Swings  30 Sec Rest  60 Sec Sit-ups  30 Sec Rest  Performance  A.  4 Sets  3 x Strict HSPU + 6 x Kipping HSPU  10 x Pistols  20 x Hollow Rocks  B.  4 Rounds (FOR WORK)  60 Sec Max Meter Row  30 Sec Rest  60 Sec Russian Swings  30 Sec Rest  60 Sec Ball Slams  30 Sec Rest  Sport  A.  10K row  B.  Mobility  -Post results under comments      Read more

One at a Time: Everyday PR’s   I will be the first person to say that I would love to hit a PR (personal record) everyday. I mean everyday I want to go home and say, “YES!!” I totally hit that big weight or I finally did a muscle-up. In reality though, I am only human, and day to day I can only truly focus on practicing a few skills at a time. Training takes many, many, many, many hours and if you are not completely committed for hours, day in and day out on this training, the number of PR’s are also going to be limited. However, if you take the time and focus on one thing at a time, you will come to realize that everyday you are getting better and that in itself is a PR. “Consistency is the key!” I hear it almost everyday spoken to...Read more

CFP Boot Camp   Our next boot camp starts September 30th and meets M/W/F at 7pm-8pm.  For more details and to register follow this link.  Only 5 spots left! Fitness A.  4 Sets  30 Sec Man Makers  30 Sec Ball Slams  B.  18 Min AMRAP  400M Run/Row  15 x Push-ups  Performance  A.  Every 15 Secs for 16 Sets  3 x Deadlifts @ 205lb/115lb  B.  18 Min AMRAP  400M Run/Row  15 x STO @ 135lb/95lb  Sport  A.  Every 15 Secs for 16 Sets  3 x Deadlifts @ 295lb/205lb  B.  18 Min AMRAP  400M Run/Row  15 x STO @ 155lb/105lb  Games Track 2014  Follow this link  -Post results under comments  Read more

Cycle 3 – Week 13 – Session 1 Program Intensity – 80% A.) Sots Press- 3×5, OHS – 3×10 B.) Snatch  – 3×1 @80% Clean and Jerk – 3×1 @ 80% – 6-7 warm up sets consisting of triples, doubles, and singles, should be performed before getting to your work weight for the day   Back Squats – 1 rep @ 85% to 90% w/ pause – should take 6-7 warm up sets before you get to your final weight C.) RDL’s – 5×5 Behind neck Push Press – 5×5 Push ups – 75 Planks – 3 minutes total Mobility – 10 minutes minimum   Link of the day – Barbell Shrug podcast on Minnesota weightlifting Zach Krych. Pretty cool podcast talks about Zach and his comeback. http://www.youtube.com/watch?v=LkOl1GFN-c8  Read more

6:00 PM KB CLASS A. 5 RDS 8 DBL KB SWINGS 5 DBL KB PRESS 8 DBL KB BENT OVER ROW 5 DBL KB SQUAT B. 7 EMOTM 7 R/L SNATCH C. 3 RDS 10 HANGING LEG RAISESRead more